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[Morti]

Does anyone have any good coconut flour recipes? The only thing I've liked with it is as coconut macaroons. I may try using it to bread zucchini or something, but for the most part I much prefer flaxseed and almond flour mixed together for my breads.

I regularly use coconut flour to make pancakes. There are lots of different recipes out there, all use slightly different ingredients.
The best ones I've found are using eggs, bananas and coconut flour, usually with a bit of arrowroot powder. The key with coconut flour is to use small amounts, say 1 tbsp per big egg.

It might take a few goes and a bit of trial and error but they can turn out pretty nice. I find that you need to make small pancakes though or they'll fall apart.

 

[Arsenic Yellow]

I regularly use coconut flour to make pancakes. There are lots of different recipes out there, all use slightly different ingredients.
The best ones I've found are using eggs, bananas and coconut flour, usually with a bit of arrowroot powder. The key with coconut flour is to use small amounts, say 1 tbsp per big egg.

It might take a few goes and a bit of trial and error but they can turn out pretty nice. I find that you need to make small pancakes though or they'll fall apart.

See I don't use bananas.

Made two sets of pancakes yesterday. The coconut flour ones (forgot to take a picture). Upping my fat macros to 75-80% so I used
one tbsp of almond flour,
one of coconut flour,
a tbsp of mct oil,
baking soda,
two oz cream cheese
Two eggs.

Coffee with vanilla mct oil

That was around 7am.

got home from work and around 7pm I had riced cauliflower, a lettuce wrap of mushrooms with salmon cream cheese, and another set of pancakes:

1tbsp almond flour
1tbsp flax meal
2 eggs
2 oz cream cheese
Baking soda

And 1 tbsp of home made macadamia nut butter (8oz of maca nuts and 1.5 tbsp of coconut oil in the food processor then refrigerated).

Such great meals!!

 

[oxidax]

I just started doing the ketogains 5x5 but there's one thing that I don't understand and maybe some of you might be able to explain it to me.

Am I supposed to do 5 sets of each exercise one at a time and then move to the next or do one set of each one after the other 5 times?

 

[Deleted member 17706]

I just started doing the ketogains 5x5 but there's one thing that I don't understand and maybe some of you might be able to explain it to me.

Am I supposed to do 5 sets of each exercise one at a time and then move to the next or do one set of each one after the other 5 times?

Haven't read up on ketogains 5x5, but typically with a 5x5 program is you do 5 sets of 5 repetitions of one exercise and then move on to another. I don't think I've seen many training programs that recommend doing a set of one exercise, then moving on to another set of a different exercise and repeating until you've finished sets for all of your exercises. They are usually done in batches like:

Bench 5x5

then

Squat 5x5

then

Rows 5x5

Or something like that.

 

[Weckum]

Haven't read up on ketogains 5x5, but typically with a 5x5 program is you do 5 sets of 5 repetitions of one exercise and then move on to another. I don't think I've seen many training programs that recommend doing a set of one exercise, then moving on to another set of a different exercise and repeating until you've finished sets for all of your exercises. They are usually done in batches like:

Bench 5x5

then

Squat 5x5

then

Rows 5x5

Or something like that.

Jup, if it's stronglifts 5x5, then its this three times a week with one day between each training:

5x5 squats
5x5 bench press
5x5 barbell row

Follow up next training by

5x5 squats
5x5 overhead press
5x deadlift (you only do this set once)

 

[oxidax]

Haven't read up on ketogains 5x5, but typically with a 5x5 program is you do 5 sets of 5 repetitions of one exercise and then move on to another. I don't think I've seen many training programs that recommend doing a set of one exercise, then moving on to another set of a different exercise and repeating until you've finished sets for all of your exercises. They are usually done in batches like:

Bench 5x5

then

Squat 5x5

then

Rows 5x5

Or something like that.

Jup, if it's stronglifts 5x5, then its this three times a week with one day between each training:

5x5 squats
5x5 bench press
5x5 barbell row

Follow up next training by

5x5 squats
5x5 overhead press
5x deadlift (you only do this set once)

Got it. Thank you much!
Never been a gym person.

 

[infinitys_7th]

Haven't posted in a while, but here is a little bit of a turn of the tide in nutrition, at least.

http://time.com/4386248/fat-butter-nutrition-health/

They don't mention it in the article, but butter is low in polyunsaturated fats, making it an excellent choice for cooking.

 

[Like the hat?]

I'm looking to try this to finally try to lose some weight. Is there a good starter book or web resource I can look into?

 

[Weckum]

I'm looking to try this to finally try to lose some weight. Is there a good starter book or web resource I can look into?

www.reddit.com/r/keto (ketogains if you want to lift as well)

www.ruled.me

I fell off the wagon this weekend, hard. But back on it now, tonight it's going to be cauliflower rice with veggies and chicken

 

[juliushandle]

I'm looking to try this to finally try to lose some weight. Is there a good starter book or web resource I can look into?

Primal Blueprint, Primal Endurance, or start by downloading Joe Rogan's podcasts with these book's author Mark Sisson.

 

[undercoverb0ss]

Started strict keto diet about 3 months ago for the supposed mental clarity, decreased inflammation, and general health benefits.

Wasn't fat to begin with but I'm definitely the leanest I've been in the last 12 years (33years old), but I'm not sure if I want to continue.

I have started training muay thai / bjj 2-3x each per week and I don't feel like I have the proper amount of energy. Ketogains subreddit stresses electrolyte levels so I have started supplementing Ca/Mg/K and increasing Na but I'm still not seeing great benefits.

Next step is targeted keto.

 

[Arsenic Yellow]

Started strict keto diet about 3 months ago for the supposed mental clarity, decreased inflammation, and general health benefits.

Wasn't fat to begin with but I'm definitely the leanest I've been in the last 12 years (33years old), but I'm not sure if I want to continue.

I have started training muay thai / bjj 2-3x each per week and I don't feel like I have the proper amount of energy. Ketogains subreddit stresses electrolyte levels so I have started supplementing Ca/Mg/K and increasing Na but I'm still not seeing great benefits.

Next step is targeted keto.

Do you also get a lot of sodium? I am going to begin bjj hopefully next month as I am finally getting a permanent job, but I bike about ten miles a day and run for at least an hour every night, and currently work a physical job (on my feet about 5 of 8 hours, lifting boxes). I HAVE to make sure that I get enough fats to burn, sodium and definitely water. I drink a ton of water (a couple gallons easily) a day. The only vitamins I take are a daily women's vitamin (GNC), Onnit alpha brain nootropic, and biotin. I find as long as I get sodium, water and fats, I'm good for the day.

I typically stick to 1200-1500 calories a day with less strict monitoring on the weekends in terms of calories. I'll skip lunches and typically drink chicken broth instead to get my sodium in.

 

[biosnake20]

Quest now sells frozen keto meals and desserts

 

[Arsenic Yellow]

Quest now sells frozen keto meals and desserts

uh oh. I just need to tell myself I can make most of these desserts.

Edit: Ok so the only things I'd be interested in are the cinnamon bun and the maple pecan mousse, until these are available in stores though, I'll probably pass.

 

[rykomatsu]

Quest now sells frozen keto meals and desserts

Wow, this is awesome for those days where I don't want to / have the time to do meal prep

 

[biosnake20]

Yeah it'll actually be interesting to see how good they are when they get into stores. But buying them online right now is way too expensive.

 

[biosnake20]

I emailed Quest about it and they said the products will be in stores the beginning of next year.

 

[infinitys_7th]

I had never had a Quest Bar before a couple weeks ago. My rental car broke midway on a 7-hour drive for a business trip and I got stranded at a Wal-Mart.

I was a little hungry, and happened to see a bunch of different flavors while I was looking at Atkins bars (I love the caramel peanut ones - great little snack). They were outrageously expensive, but I was a little depressed and wanted to try one. Got a chocolate mint bar - it was really good, but not $2.50 apiece good, unfortunately >_> I might try some other flavors from time to time though.

They are supposed to be good microwaved, so that has me interested. That brownie like consistency might go well with some low-carb ice cream for a treat.

 

[Arksy]

Ugh. Help me KetoGAF.

I need to restart myself on this diet, but I think I find the idea of the process of getting into ketosis, irrationally horrifying. I just feel as though I need a kick up the backside. Once I'm in the flow of the diet, I don't even notice it...but every time I fall off the wagon, I find that getting back on seems immeasurably difficult.

 

[Bad_Boy]

I'm on the keto wave as well.

5lbs lost in 5 days. And I'm never hungry. Amazing.

 

[Arsenic Yellow]

Tried the new quest bar flavor, blueberry muffin. AMAZING flavor and I've never been the biggest quest bar fan. If Im heading to the movies I usually grab a D's natural peanut butter chocolate chip or lemon meringue pie bar , but this may be an occasional buy as well.

 

[Ixian]

I'm on the keto wave as well.

5lbs lost in 5 days. And I'm never hungry. Amazing.

Just be mindful of the fact that a lot of that initial weight loss is going to be water weight, but yeah, the satiety benefits of keto are great.

Tried the new quest bar flavor, blueberry muffin. AMAZING flavor and I've never been the biggest quest bar fan. If Im heading to the movies I usually grab a D's natural peanut butter chocolate chip or lemon meringue pie bar , but this may be an occasional buy as well.

Blueberry Muffin is amazing; I love the little chunks you get in the bar.

 

[Ozzy Onya A2Z]

Joined the Keto diet 1.5 weeks ago and I'm kinda of loving it TBH. From a beer and bread loving fellow to now enjoying what foods I can eat under Keto the transition has been pretty easy. I didn't get sick as some warn but I did go through a little discomfort in the first week. This second week I feel like this is the diet change I've been looking for that I can stick to as a lifestyle. I've been dieting/exercising on and off for about a year now. I'd like some more permanent.

Love eggs many ways, bacon, pickles, macadamia nuts and I'm generally finding I'm not missing sugars or breads much at all. I'm enjoying using a Keto plan and automatic calculations from the Lifesum app. It makes it easy to follow what you're eating, good and bad. I'm not getting down on myself if I have a bad day/night, I just jump back in the next day.

Generally this is my routine, any suggestions would be great:

Wake up glass of water.
A little cream in coffee (no sugar) and some blueberries for breakfast.
Glass of water after clearing emails.
11.30ish lunch of 2 eggs, generally omelette with diced capsicum, cherry tomatoes, chives, chili flakes, maybe some mushroom with a glass of water. Once midweek throw in a slice of ham here.
Snack around 2.30, usually a pickle or macadamia nuts.
Glass of water.

Assorted dinners are (only with water):
Taco shell-less (no cheese, no bread, tomatoes, beef mince, spices, lettuce, mushrooms)
Baked salmon or flathead swallow fry with extra virgin olive oil, few spices.
Chicken fillet with asparagus.
Whatever the misses is making the family for dinner I'll leave out the non-Keto stuff where I can.

Alcohol, this is where I need work still. Straight bourbon on the rocks or red wine. I need to get down to some nights of no alcohol.

Big glass of water before bed.

Weekly treat a small square of 70% cocoa dark chocolate.

4-5 times per week I walk my kids to school and take my dog for a walk. About 45mins walking most days of the week.

Now to kick in exercise more, I'm about to get a personal trainer for the next 3 months. Any tips on what I should ask them to focus on? I'm weak on cardio but strong with my legs and arms.

 

[Miyazaki’s Slave]

I cannot recommend this enough:
Amazon Miracle Rice

Mixed with some curry and grilled chicken it is great.
No sugar spike and no disaster pants!
Even my non-keto friends eat it and love it!

 

[Barrel Cannon]

Bumping this thread, I'm back into Keto routine starting yesterday morning. Going to try going for a month. The toughest part will be saying no to hanging out with certain friends to watch sports because I know I'll end up having beer and crackers/chips.

My Keto diet is a bit modified from the reg. My diet consists of a lot of fats

 

[veryslowhand]

Do you guys make cheat meals?

I'm in a very low carb diet and don't Know if it would be too counterproductive. Three weeks in and getting bored of the things I can eat.

 

[Barrel Cannon]

Do you guys make cheat meals?

I'm in a very low carb diet and don't Know if it would be too counterproductive. Three weeks in and getting bored of the things I can eat.

Keto is pretty strict from my understanding. Once you cheat, you break Ketosis and have start your body back into the cycle. At least that's how I've been understanding it

 

[Weckum]

Keto is pretty strict from my understanding. Once you cheat, you break Ketosis and have start your body back into the cycle. At least that's how I've been understanding it

Yeah, this is true as far as I understand it as well. However, it's not like you'll gain a crazy amount of weight immediately. Yes, you'll retain some more water but you'll lose it quickly again as well. Also, the carb cravings won't be as bad if you've been in ketosis long enough (at least that's how I experience it).

First time going off carbs I remember feeling fuzzy for days and my legs feeling like I was getting sick. These days I don't even notice if I cheat one day and get out of ketosis.

I'm back on the bandwagon again after eating like a pig during Christmas. Been good so far, was able to order a chicken salad yesterday while my friends ordered delicious looking burgers.

 

[Ziltoidia 9]

Started a Keto diet a few days ago (a year and a half of JRE finally got me to go for it). So far so good. I don't have hunger pains I was expected. Yesterday I got pretty tired but today has started well.

 

[Spuck-uk]

It's really not. It's too restrictive for most people to follow and it leaves out a lot of healthy foods for absolutely no good reason. It can be reasonably good for some people who can follow it to a tee and don't go overboard with it, but a lot of people will do it wrong (i.e. too much fat & proteins, too little everything else healthy). Losing weight is not the be-all, end-all aim of diets, there's more to it than that. And the whole idea that we should eat like (some of) our ancestors did millions of years ago is kind of silly. Humans have evolved in how we process different foods, though of course individual differences still occur.

Agreed with all of this.

 

[McLovin]

I lost a bunch of weight on keto and went from 265 to 233 in a really short amount of time. I got self conscious though because my legs were kind of skinny for my body(I skipped leg days ) went on a bulk and was happy with the results but before I knew it I was at 280. Not as bad as you would think since I was 350 at my max. I originally down to 280 with a regular low calorie diet, then to 265 with paleo, after that I did keto. I was stuck at 265 for months but keto got me close to my goal in only a few months. Right now I'm back on keto I'm at 260 and it only took a month. I'm gonna try to hit 215 and maintain after that. As far as exercise goes I was the weakest with low calorie(high carb low fat) I had the most muscle definition on keto, and I had stupid strength and endurance on paleo(4-5 hr workouts 5-6 times a week). The biggest benefit to keto is you don't have to work out as much or as hard and you'll get faster results. For reference I'm 6'2" shirt size is xl, pants are 36" and they are pretty lose. I was originally xxxxl shirt (xxxl was tight), pant size 48" and had sleep paralysis every single night. When I hit my goal I might transition back to paleo.

 

[Hero]

What kinds of things are you guys doing for fat? I feel like getting that much fat in is hard.

Avocados, eggs, ?????

 

[Deleted member 17706]

What kinds of things are you guys doing for fat? I feel like getting that much fat in is hard.

Avocados, eggs, ?????

Avocados, eggs, fatty cuts of meat, fatty fish, cheese, lots of butter, macadamia nuts, heavy cream in your coffee, etc.

 

[juliushandle]

BTW, I try to stay primal/paleo as much as possible and took a physical last week. I'm in my 40s now and my cholesterol, blood pressure, etc were phenomenal, in fact, better than my numbers 10-20 yrs ago. Of course, I'm more active now compared to when I was in my teens and 20s and do things like train jiu jitsu and indoor rock climb. Results said I only have a 0.9% of stroke/heart attack in the next 10 yrs. That's with all my full fat yogurt eating, butter in my coffee, etc.

 

[KonradLaw]

What kinds of things are you guys doing for fat? I feel like getting that much fat in is hard.

Avocados, eggs, ?????

Butter coffee and mascarpone cheese are my go things when I need to quickly up my fat intake for the day.

 

[Turbowaffles]

I know this is a necro bump, but AFAIK this is the "official" keto/low carb thread...

I JUST started keto today. Had eggs and sausage for lunch, and gonna have two big fat pork chops for dinner. Is there anything I need to watch out for?

 

[Angryhead]

You might feel like shit for the first days or so, make sure to keep your electrolytes up to avoid that. I'd recommend adding a bit more salt than you're used to and drinking up leftover meat cooking juices.

 

[Delio]

So i fell off Keto pretty hard and im finding it hard to jump back on. I havent been eating bread and pasta in excess but i havent been sticking to my daily counts :/ I need to really just devote myself back to it.

 

[Ozzy Onya A2Z]

So i fell off Keto pretty hard and im finding it hard to jump back on. I havent been eating bread and pasta in excess but i havent been sticking to my daily counts :/ I need to really just devote myself back to it.

I'm in this boat at the minute. Beach holidays later in the year and I need to find motivation to stay away from those delicious carbs again.

 

[zewone]

I know this is a necro bump, but AFAIK this is the "official" keto/low carb thread...

I JUST started keto today. Had eggs and sausage for lunch, and gonna have two big fat pork chops for dinner. Is there anything I need to watch out for?

Nah.

I've it best to keep it simple. I do a loose limit of 20 carbs.

I've been in ketosis for 8 months so I am able to go over the 20 without many consequences, but it's the number I try to stick to.